16-17JUL20: SUMMER HOME WOD #15

TODAY WE RE-TEST HOME WOD #15, THE WORKOUT FOR 16-17APR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #15, and recorded your score (either on your own or by posting your score in the comments/reply section of that workouts blog post), your goal today is to earn a Personal Record (PR) aka your goal is to beat your original score! Good luck!

WARM-UP:
1. Get to know the hero we honor today, CPL Ryan C. McGhee, HERE.
2. Then, check out the Adult CrossFit Version of this hero wod HERE. Note we will NOT be completing this version!!!
3. Complete 3 Rounds of:
-30 Jumping jacks
-10 High Knees in place
-10 Butt Kickers in place
-10 Shoulder Taps (1 rep = 1L + 1R)
-5 Walking/Alternating Lunge Steps (1 step 1R+1L)

MOVEMENT FOCUS + VIDEO/S:
AIR SQUATS


HAND-RELEASE PUSH-UPS:

STEP-UPS:

MOVEMENT TASK:
1. Complete 2 rounds of 5 Air Squats and 5 Hand Release Push-ups, focusing on good technique and the points of performance featured in the videos above.

2. Find a staircase, solid box, ledge, step stool, etc. that is anywhere from about 6”-16” and complete 9 step-ups, alternating each leg (Each leg/step-up = 1 repetition. Therefore, 9 reps = R+L+R+L+R+L+R+L+R). Your chosen object/step should not move when completing step-ups and should not have a sharp edge.

MET.CON:
Hero WOD: “McGhee”
AMRAP 20 min or 30 min – you choose!
-5 Air Squats
-13 Hand Release Push-Ups
-9 Step-Ups (alternate legs; each step-up = 1 rep)

Score: # Rounds

COOL-DOWN/MOBILITY:
Complete the following mobility routine/video:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!! IF YOU COMPLETED THIS WORKOUT ON 16-17APR20 as HOME WOD #15, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 16-17APRR20, WRITE ‘PR’ NEXT TO TODAY’S SCORE 🙂
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

5 responses to “16-17JUL20: SUMMER HOME WOD #15

  1. Finally I did it with 13 rounds and 3 extra reps. ps I did this yesterday. PPs My arms still hurt lol

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